Falafel vs. Kidney beans — In-Depth Nutrition Comparison

Compare

What are the main differences between falafel and kidney beans?

Falafel is richer in fats, iron, manganese, protein, magnesium, vitamin B2, and phosphorus, while kidney beans are higher in folate.
Falafel's daily need coverage for fats is 27% higher.
Kidney beans have 294 times less sodium than falafel. Falafel has 294mg of sodium, while kidney beans have 1mg.
Falafel has a higher glycemic index (33) than kidney beans (22).

We used Falafel, home-prepared and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Falafel

Kidney beans

Contains more MagnesiumMagnesium	+95.2%
Contains more CalciumCalcium	+54.3%
Contains more PotassiumPotassium	+44.4%
Contains more IronIron	+54.1%
Contains more CopperCopper	+19.4%
Contains more ZincZinc	+50%
Contains more PhosphorusPhosphorus	+39.1%
Contains more ManganeseManganese	+60.7%

Contains less SodiumSodium

-99.7%

~equal in Selenium ~1.1µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Falafel

Kidney beans

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+186.2%
Contains more Vitamin B3Vitamin B3	+80.6%
Contains more Vitamin B5Vitamin B5	+32.7%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+39.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.16mg

~equal in Vitamin B6 ~0.12mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	17.8g	0.5g	27%
Fiber		6.4g	26%
Polyunsaturated fat	4.16g	0.278g	26%
Monounsaturated fat	10.171g	0.039g	25%
Iron	3.42mg	2.22mg	15%
Sodium	294mg	1mg	13%
Manganese	0.691mg	0.43mg	11%
Saturated fat	2.383g	0.073g	11%
Calories	333kcal	127kcal	10%
Magnesium	82mg	42mg	10%
Protein	13.31g	8.67g	9%
Folate	93µg	130µg	9%
Phosphorus	192mg	138mg	8%
Vitamin B2	0.166mg	0.058mg	8%
Vitamin K		8.4µg	7%
Choline		30.5mg	6%
Potassium	585mg	405mg	5%
Copper	0.258mg	0.216mg	5%
Zinc	1.5mg	1mg	5%
Carbs	31.84g	22.8g	3%
Vitamin B3	1.044mg	0.578mg	3%
Calcium	54mg	35mg	2%
Vitamin B1	0.146mg	0.16mg	1%
Vitamin B5	0.292mg	0.22mg	1%
Protein per 100 calories	4g	6.8g	N/A
Calories per 10 g protein	250kcal	146kcal	N/A
Weight per 100 calories	30g	79g	N/A
Unsaturated / Saturated Fat ratio	6	4.3	N/A
Vitamin C	1.6mg	1.2mg	0%
Net carbs	31.84g	16.4g	N/A
Sugar		0.32g	N/A
Vitamin A	1µg	0µg	0%
Vitamin E		0.03mg	0%
Selenium	1µg	1.1µg	0%
Vitamin B6	0.125mg	0.12mg	0%
Tryptophan	0.134mg	0.104mg	0%
Threonine	0.492mg	0.319mg	0%
Isoleucine	0.567mg	0.41mg	0%
Leucine	0.944mg	0.736mg	0%
Lysine	0.856mg	0.607mg	0%
Methionine	0.187mg	0.113mg	0%
Phenylalanine	0.707mg	0.511mg	0%
Valine	0.562mg	0.5mg	0%
Histidine	0.364mg	0.238mg	0%